Comparing Nutrients in 1 pound Frozen Spinach VS Cooked Frozen Crookneck And Straightneck Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Cooked Frozen Crookneck And Straightneck Summer Squash	18%	6%	76%

Macro Nutrients

	Frozen Spinach	Cooked Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	4.54% 132kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	2.67% 2.6g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	19.3% 25g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	14.6% 10.6g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.13% 0.82g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	34.6% 13g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	29.4% 16.5g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Cooked Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	295% 2658μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.5% 0.43mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78% 1mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.53% 0.43mg	9.25% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	34.5% 0.45mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	164% 658μg	14.7% 59μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.7% 25mg	34.3% 31mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	87.7% 13mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1406% 1687μg	20.4% 24.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Cooked Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	58.5% 585mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	72.6% 0.65mg	36.8% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	107% 8.57mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	139% 3.2mg	52% 1.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	31.8% 222mg	26.6% 186mg	700mg per day for Men 19-50 years
Potassium	46% 1569mg	33.8% 1148mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	22.4% 336mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	11% 409g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Spinach VS Cooked Frozen Crookneck And Straightneck Summer Squash per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Spinach versus 1 lb of Cooked Frozen Crookneck And Straightneck Summer Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Spinach vs Cooked Frozen Crookneck And Straightneck Summer Squash:

• 1 pound of Frozen Spinach has 58.6 times more Vitamin A, 2.6 times more Vitamin B1, 4.8 times more Vitamin B2, 1.7 times more Vitamin B6, 11.2 times more Vitamin B9, 19.3 times more Vitamin E and 68.9 times more Vitamin K than Cooked Frozen Crookneck And Straightneck Summer Squash.
• Both Frozen Spinach and Cooked Frozen Crookneck And Straightneck Summer Squash provide similar amounts of Vitamin B3 and Vitamin C per one pound.
• 1 pound of Frozen Spinach have insufficient amounts of Vitamin B5
• 1 pound of Cooked Frozen Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin A and Vitamin E
• Both Unprepared Frozen Spinach as well as Boiled and Drained Frozen Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Spinach vs Cooked Frozen Crookneck And Straightneck Summer Squash:

• 1 pound of Frozen Spinach has 6.5 times more Calcium, 2 times more Copper, 3.6 times more Iron, 2.8 times more Magnesium, 2.7 times more Manganese, 1.4 times more Potassium, 20 times more Selenium, 12.3 times more Sodium and 1.6 times more Zinc than Cooked Frozen Crookneck And Straightneck Summer Squash.
• Both Frozen Spinach and Cooked Frozen Crookneck And Straightneck Summer Squash contain similar levels of Phosphorus and Water per one pound.
• 1 pound of Cooked Frozen Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Spinach has 1.6 times more Omega 3, 2.1 times more Fiber and 2.8 times more Protein than Cooked Frozen Crookneck And Straightneck Summer Squash.
• While 1 lb of Boiled and Drained Frozen Crookneck And Straightneck Summer Squash contains 1.3 times more Carbohydrate and 3.6 times more Sugars than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach as well as Boiled and Drained Frozen Crookneck And Straightneck Summer Squash provide inadequate amounts of Energy and Omega 6 in one pound.